It's Never Too Late! Keeping Active Slashes Death Risk From Any Cause Up To 40%

BRISBANE, Australia — An analysis combining data from dozens of large population-based studies across the world has delivered perhaps the most compelling evidence yet that maintaining physical activity throughout adulthood isn’t just good for health; it could literally be a matter of life and death.

The comprehensive review, published in the British Journal of Sports Medicine, found that adults who stayed consistently active or increased their physical activity over time slashed their risk of dying from any cause by 20 to 40 percent. Even more striking, those who maintained exercise routines specifically reduced their chances of dying from heart disease by 30 to 40 percent compared to their sedentary peers.

Previous research typically captured exercise habits at just one moment in time, like taking a snapshot. But this study tracked people’s movement patterns across multiple years, creating a much clearer picture of how sustained activity affects lifespan.

Tracking Exercise Patterns Over Years

The international team of researchers, led by scientists at the University of Queensland in Australia, combed through eight major medical databases to identify relevant studies. Their systematic review ultimately included 85 studies involving millions of participants from around the globe.

Rather than asking people about their exercise habits once and checking back years later, this analysis focused on research that monitored exercise patterns at multiple points over time. Scientists then sorted participants into distinct groups: those who stayed consistently active, those who increased their activity, those who decreased it, and those who remained inactive throughout the study periods.

To compare results across different studies, researchers converted various activity measurements into a standardized unit that measures energy expenditure above resting levels. Among the 85 studies analyzed, 77 examined deaths from any cause, 34 looked at heart disease deaths, and 15 investigated cancer mortality.

Consistency Delivers Big Returns

Adults who maintained consistently active lifestyles showed a 29 percent lower risk of death from any cause compared to those who stayed inactive. When researchers looked specifically at leisure-time physical activity — exercise done for recreation rather than work — the benefits jumped to a 39 percent reduction in mortality risk.

People who increased their physical activity levels from inactive to active also saw substantial benefits, reducing their death risk by 22 to 27 percent. This offers hope for millions of adults who might feel discouraged about starting an exercise routine later in life.

However, the picture became murkier for those whose activity levels declined over time. While some studies suggested potential benefits even for people who had been active but became less so, the evidence was less clear-cut.

Heart disease showed the most dramatic response to sustained physical activity. Consistently active individuals had around a 40 percent lower risk of dying from cardiovascular causes, while those who increased their activity levels saw roughly 30 percent reductions.

Cancer mortality showed weaker connections with physical activity patterns. While consistently active people had about 25 percent lower cancer death rates, the evidence varied more between studies.

Guidelines Help, But Any Movement Counts

One of the study’s most practical discoveries involved how much exercise provides how much benefit. Researchers found that the biggest mortality reductions occurred when people met basic physical activity guidelines, which recommend 150 to 300 minutes of moderate-intensity exercise per week.

However, even people who exercised below these recommended levels but stayed consistent still experienced meaningful health benefits. The data showed that mortality risk dropped most sharply as people moved from completely sedentary to moderately active, with smaller additional gains at very high activity levels.

Bottom Line for Health Decisions

The research carries significant implications for how people think about exercise throughout their lives. Starting an exercise routine at any point in adulthood can provide substantial health benefits, while maintaining consistent activity offers even greater protection.

The study also revealed important differences between types of physical activity. Leisure-time exercise appeared more beneficial than total daily movement, which includes work-related activity. Manual labor, for instance, doesn’t necessarily provide the same heart-healthy benefits as recreational exercise.

Most studies relied on self-reported physical activity data, which can be unreliable since people often overestimate their exercise levels. Additionally, the studies varied significantly in how they measured activity, making direct comparisons challenging. The observational nature of the research also prevents definitive conclusions about cause and effect.

Despite these limitations, this massive analysis settles a fundamental question about exercise and longevity: sustained physical activity throughout adulthood delivers effects so substantial they rival many medical interventions in extending life.

Disclaimer: This article summarizes findings from an observational meta-analysis. While strong links were found between sustained physical activity and lower mortality risk, the study does not prove direct cause and effect. Always consult your doctor before making significant changes to your exercise routine.